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3 Common Foods That You Don’t Know Can Cause Serious Bloating

3 Common Foods That You Don’t Know Can Cause Serious Bloating

Your body — everyone’s body — makes gas. Scientists believe on average that a normal person will pass gas between 12 and 25 times a day! However, when gas builds up in your system and creates bloating and discomfort, it is another story altogether — and the problem can be both embarrassing and painful. It is also more common than you would think, with research estimating that around 30% of Americans suffer from bloating.

The problem is that not all bloating comes from unhealthy foods — and in fact, some of the healthiest foods in the world – such as the ones below — can also contribute to this problem!

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1. Apples

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    They say that an apple a day keeps the doctor away – and these fruits truly are healthy, with a low glycemic index, lots of vitamins and minerals and fiber which, along with herbal remedies, can help treat constipation. It even contains quercetin, an important antioxidant.

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    However, they derive some of their delicious sweetness from two sugars, sorbitol, and fructose, and not everyone’s body can tolerate them, with the result that gas is produced. The best way to deal with this problem is to eat them in moderation and in between meals as a snack.

    2. Cruciferous Vegetables

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      Vegetables like broccoli, cabbage and kale are all in the cruciferous family. Nutritionally, these vegetables are rock stars, rich in nutrients and sulfur-containing compounds that help fight cancer and strengthen the immune system.

      However, these vegetables are also unfortunately high in raffinose, a special kind of sugar that is not digested until it is broken down by the bacteria in the gut when gas is produced. Bloating and pain can result. However, if these vegetables are eaten regularly and in small amounts, the digestive system can be strengthened and less gas will be produced. Alternatively, you can also cook these vegetables instead of eating them raw, which softens the fiber and also shrinks the veggies themselves slightly, so that they take up less space in your stomach and are less likely to make you uncomfortable.

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      3. Beans

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        Beans are another healthy dietary choice, loaded with plant-based protein as well as minerals and vitamins. They can help to lower blood pressure and are low in fat and cholesterol.

        However, beans are rich in a variety of fibers and sugars that the human body has trouble absorbing and most of them are broken down by bacteria in the gut, where gas is produced. The trick, if you love beans, is to eat them in small quantities and let your body gradually adjust to them. An alternative to this is to combine them in dishes with whole grains like rice that are easy for your body to break down. Either way, you will likely be able to eat legumes with more comfort.

        So if you like the foods above but have problems with gas, then just eating them in moderation for a certain period of time can often help your body get used to them and reduce problems with bloating and discomfort.

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        Brian Wu

        Health Writer, Author

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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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